How Can I Heal My Gut?
“All disease begins in the gut.”
“Leaky gut” is a condition that not only affects our digestive system, but every area of our health. True healing does not happen overnight, nor by taking a magic pill, but no matter your situation, it is possible.
Common Food Sensitivities
Removing allergenic foods is an important step to healing the gut. Though not a solution alone, removing food sensitivities decreases inflammation, calms an overactive immune system and reduces symptoms, allowing healing to take place. Sensitivities vary from person to person, though commonly include: gluten, dairy, eggs, peanuts, corn and soy.
Refined & Problematic Foods
The following problematic foods should also be avoided: all refined/processed sugars, flours, baking and oils; also artificial sweeteners, white potatoes, deli meats, pork, raw fish, farmed fish and conventional animal products. Avoiding alcohol is a necessity, as it separates the cells in the intestinal lining.
Gluten
Known to cause intestinal hyper-permeability (leaky gut) in non-celiac patients and contribute to autoimmunity, gluten should especially be avoided. According to GreenMedInfo, legumes and non-gluten grains should be eliminated while healing due to high levels of anti-nutrients, which inhibit absorption and disrupt the integrity of the gut lining.
Infections
In addition to dietary changes, dealing with potential infections is critical. This can be done through an individualized approach, proper testing and treatment with effective, natural anti-microbials. Antibiotics are not a cure-all and will often do more harm.
Gut Healing Foods
A gut-healing diet should consist primarily of mostly gently cooked vegetables and leafy greens, broths, moderate amounts of clean protein, healthy fats and small amounts of fruit, such as berries. Bone broth contains collagen and amino acids, including glutamine and glycine, which help repair the lining. Other sources of clean protein include organic, grass-fed/finished beef, pastured chicken, wild-caught salmon and smaller fish like sardines. Consumption of essential fatty acids are required for cellular repair and can come from coconut products, olives, avocados, grass-fed meat and fish. Eating organic as much as possible will reduce exposure to destructive chemicals.
Probiotics & Prebiotics
Fermented foods contain live bacteria necessary for a healthy microbiome. Sources include sauerkraut, kimchi, apple cider vinegar, kombucha, coconut yogurt or kefir and other naturally fermented vegetables. Note that conventional yogurts do not contain adequate probiotics and dairy is not easily digested. Prebiotic foods are just as important, providing insoluble fibre that feeds our good bacteria. Some sources include leeks, Jerusalem artichokes, onions, garlic, bananas, chicory root, asparagus and dandelion greens.
Sprouted Nuts & Seeds
Ideally, nuts and seeds should be sprouted to reduce anti-nutrients, and consumed in moderation. Some may be able to tolerate small amounts of sprouted pseudo-grains like quinoa or buckwheat, while others may need to completely eliminate them for a time.
Repair with Supplements
When used properly, supplements can have profound affects on our health. Common supplements used in treating and supporting the gut include probiotics, omegas, l-glutamine, digestive enzymes, colostrum and vitamin D3 as well as herbs like olive leaf, oregano, liquorice and ginger.
Holistic Approach
To truly heal, we must approach our health holistically. We can eat the perfect diet and take the right supplements, but if we have not addressed the mental and spiritual aspects of our lives, we are limiting ourselves and our ability to heal.
Toxicity
Toxins produce mountains of stress in our bodies, inhibiting detoxification and creating imbalances and inflammation, all contributing to leaky gut. Bombarded with chemicals from medications, antibiotics, birth control pills, drinking water, personal care and cleaning products, it is imperative that we reduce our toxin load.
Asher Kleiber
Registered Holistic Nutritionist™
Sources:
Eat Dirt by Dr. Josh Axe, DNM, DC, CNS